If I workout with a sweat-shirt on will I burn more calories?
That sweat dripping off your body is not necessarily more fat melting. Your heart rate increases because blood vessels dilate to increase blood flow to the skin to help your body cool down, not because more calories are being burned. Think about it this way, you burn the same amount of calories sitting in a sauna for 15 minutes as you do sitting in a chair. It’s the intensity and muscle challenge from exercise that produce the burn, not the temperature of your atmosphere. So my suggestion…where what feels comfortable ;)
High Intensity VS. Low Intensity
Have you ever wondered how intense your workouts should be? If you get on any cardio equipment there is always fat-burning as a program to choose from. Isn’t that our ultimate goal? To burn fat and build muscle? Therefore we should always choose a fat-burning program? WRONG!!!!!!!
The fat-burning zone is a calculation of target heart rate usually set at 60-70 percent of a person’s maximum heart rate. The fat-burning zone is a concept that says the body burns a greater amount of fat at lower-intensity aerobic exercise than it does at higher intensities. Actually, the body burns a greater percentage of fat at lower intensities than higher intensities. But at higher intensities, you burn far more total calories, and a greater amount of fat calories overall than you do at lower intensities.
The most effective cardio workout combines both low and high intensities. Exercising at lower intensities will burn more fat relative to glycogen (store carbohydrates). However, exercise physiologists now believe the body expends more fat during high-intensity exercise. At higher-intensity training, the total energy expenditure will be greater, and a person will almost always burn the same amount of (or more) calories from fat as a at lower intensities, provided that the workout sessions are the same length of time.
So what now? We’ll through many workouts at high and low intensities I’ve discovered the higher the intensity the better!! But we all need lower intensity days for recovery and for physiological reasons…who wants to kill themselves day after day. My schedule consist of four days of high intensity and two days of lower intensity.
Tip: On my workout rings, the workouts are categorized into different intensities, so it takes all the guess work out.
1. Do you agree? Do you think it’s to your advantage to workout at a higher intensities?
- You know mine, I wanna hear yours (please comment)!
2. How long do you workout for on a high intensity day?
- cardio-20-40 minutes
- weights-20-40 minutes
3. What do you try and keep your heart-rate at on high intense days?